1 Dec ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

50 ft walking lunge with twist

50 ft bear crawl

1 min cat/cow

5 scapula pullups

Metcon

Metcon (AMRAP – Reps)

With a partner:

30 min AMRAP

20 Wallballs 20/14

5 Curtis Ps 135/95 Teens: 95/65

20 GHD situps

5 Devil Press 50/35 Teens: 35/25
1 Person works at a time

split up work as necessary

Mobility

Cool Down – 5 min slow spin on bike or rower

then

Accumulate 2 min of each:

Twisted cross

Childs pose

Pigeon pose

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